Power proteins

The good news is that most of us get all the protein we need – but we might be eating too much of the wrong type.

Protein is essential for human health and survival. Plant and animal proteins are made up of 20 amino acids, all of which are needed for good health. Our bodies can produce 11 of these amino acids themselves, but the remaining nine need to come from our food.

There's always been a strong cultural belief that to get enough protein, you need to eat meat. However, a recent tide of scientific literature recommends less red and processed meat, and more legumes, nuts, seeds and fish.

And why not try to include a variety of other foods in your meals, such as lentils and other legumes (such as chickpeas and kidney beans), nuts, quinoa, and soyfoods – these are excellent protein sources and may also help to protect you against lifestyle diseases.

The most recent Australian Health Survey and the New Zealand Adult Nutrition Survey showed that many Australian and New Zealanders are consuming 20-40g more protein than recommended. That’s not necessarily bad for growing teenagers, people with illnesses or certain injuries, and highly active individuals (eg athletes) may require extra protein to support their higher energy needs.

For example, if you’re an endurance or strength athlete trying to gain muscle mass in your initial stages of training,your protein needs can increase up to 1.7g/kg of body weight per day, meaning that going over the standard recommendations is recommended. If you’re not sure, check with your dietitian to make sure you’re getting the right amount.

You may notice the dietary guidelines say that a serve of meat is not very big, so if you’re eating a 200g steak with each meal, you may want to cut this down or eat it only a couple of times a week. The number of serves you require from the foods listed above generally vary between 2-3 per day, but can depend on your age, gender and activity levels – so speak to your doctor and dietitian if you’re unsure.

So when it comes to choosing foods for protein, aim for variety! Try wholewheat breakfast biscuits with dairy milk, soy milk, yoghurt and/or nuts and seeds with your breakfast, a lentil and quinoa salad with veggies with lunch, a nut and seed mix for an afternoon snack, and a vegetable stir-fry with marinated tofu and brown rice for dinner .

Can I get enough protein from plants?

Contrary to popular thought, vegetarians and vegans can easily meet their recommended protein needs. Not only will plant proteins (such as legumes and beans)fill you up and keep you lean, they will also keep your cholesterol low. Legumes are known as the food most associated with living a longer and healthier life.

All your protein amino acid needs can be met with a daily variety of wholegrains, legumes, nuts, seeds, soy products and vegetables. The amino acid ‘score’ for soy protein, quinoa and amaranth is actually very similar (if not identical) to red meat, making it a great source of amino acids without the saturated fat and cholesterol that comes with meat.

References

National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand. Protein. [Internet] 2014 [cited 2016 August 15]; available from: https://www.nrv.gov.au/nutrients/protein